A Few of my Favorite Things

Practical suggestions that work for me

My Friends! 
Very often I come across random nuggets of knowledge that I find helpful for my every-day life as a fitness professional, physician, mom, athlete - whatever hat I might be wearing at any given moment! Here are just a few from my collection that I wanted to share with you!
I hope you find them helpful too! 
Enjoy!
-Carla

Workout tips

Peeing during double-unders

This one made me laugh because I can remember when my good friend, Kate, and I were learning how to do double-under jump rope at CrossFit One Nation, we would first run to the locker room to quickly insert a Poise Impressa before the workout. These little tampon-like inserts were like gold!

Whether you are running, jumping, or performing single or double-under jump rope, these little tips may help if you leak when you jump, run, or sneeze!

Oh… and one last tip. If you have long, thick hair like I do, bring extra elastics, bobby pins, and clips. There is nothing worse than a “hair emergency” when you are trying to string together your jump rope reps!

Speaking of food…

Fuel up!

Growing up as a teenager in the 1980’s when “thin was in” set the stage for a mentality that is hard to break - especially entering mid-life when body composition is changing and “all the things I used to do just don’t work anymore”. This article highlights the critical importance of adequate fueling.

What you should know about nutrition challenges…

Along the same lines, we often see “nutrition challenges” surface around certain times of the year - like the New Year. Just like anything else, there are “good” challenges and “not-so-good challenges”. This article highlights things everyone should be aware of if they are considering a nutrition challenge.

Turkey Chilli

This is one of my go-to recipes for Sunday dinner that makes enough for leftovers during the week. It is packed with protein, has lots of nutrient-rich veggies, and bursts with flavor! It’s easy to make in the slow cooker and is even good cold!

Here are my personal modifications:

• 15 oz of all canned beans, tomatoes, and sauce (instead of 30 oz)

• Half of a jar of tamed jalapenos

• Chili Powder - use half Chili Chipotle and half Chili powder

• Non-fat Greek yogurt instead of sour cream. I LOVE this healthy substitute!

• For greater depth of flavor, cook for 6 hours on low in the slow cooker rather than 4 hours on high.

• A fresh, sliced avocado really makes it!

A Hot-Button Issue

Cultural clashes have challenged every generation, and the present day is no exception. Since the passage of Title IX, women have gained opportunities to excel in sport across the spectrum. However, some contend that Title IX is under fire.

This article written by Sara Gross, the Founder and CEO of Feisty Media and host of the Women’s Performance podcast published the most objective and genuinely heartfelt article on the topic of Transgender inclusion in women’s sport that I have seen. Check it out here:

Fairness and Inclusion - Transgender Women in Sport by Sara Gross